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  1. #871
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Saturday 05-12-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 65kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 28kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 40kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  2. #872
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Sunday 05-13-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  3. #873
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
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    Monday 05-14-2018 - REST DAY
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    Late night workout crew
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  4. #874
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Tuesday 05-15-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 55kg
    Dumbbell Shoulder Press: 3x8 18kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (each hand)
    Overhead Triceps Extension: 3x10 34kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 22kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  5. #875
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 05-16-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 65kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 28kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 38kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  6. #876
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Thursday 05-17-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 70kg
    Leg Extensions: 3x10 80kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  7. #877
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 05-18-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 55kg
    Dumbbell Shoulder Press: 3x8 18kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (each hand)
    Overhead Triceps Extension: 3x10 34kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 22kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  8. #878
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Saturday 05-19-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 65kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 28kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 38kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  9. #879
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Sunday 05-20-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 65kg
    Leg Extensions: 3x10 80kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  10. #880
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
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    Monday 05-21-2018 - REST DAY
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  11. #881
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Tuesday 05-22-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 55kg
    Dumbbell Shoulder Press: 3x8 18kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (each hand)
    Overhead Triceps Extension: 3x10 34kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 22kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  12. #882
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 05-23-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 60kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 28kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 38kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  13. #883
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Thursday 05-24-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 149kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 65kg
    Leg Extensions: 3x10 80kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  14. #884
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 05-25-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 18kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (each hand)
    Overhead Triceps Extension: 3x10 34kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 22kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  15. #885
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Saturday 05-26-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 60kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    Dumbbell Bent-Over Rows: 3x10 28kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 38kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  16. #886
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Sunday 05-27-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 141kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 65kg
    Leg Extensions: 3x10 80kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  17. #887
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Monday 05-28-2018 - REST DAY
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  18. #888
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Tuesday 05-29-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 18kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (each hand)
    Overhead Triceps Extension: 3x10 34kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 22kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  19. #889
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 05-30-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 60kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    T-Bar Rows 3x10 20kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 38kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  20. #890
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Thursday 05-31-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 141kg
    Leg Press Calf Raises: 5x10 133kg
    Hamstring Curls: 3x10 65kg
    Leg Extensions: 3x10 80kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  21. #891
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 06-01-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 18kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (each hand)
    Overhead Triceps Extension: 3x10 32kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 22kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  22. #892
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
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    Saturday 06-02-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 60kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    T-Bar Rows 3x10 22.5kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 38kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
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  23. #893
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
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    Sunday 06-03-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 141kg
    Leg Press Calf Raises: 5x10 125kg
    Hamstring Curls: 3x10 65kg
    Leg Extensions: 3x10 80kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  24. #894
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
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    Monday 06-04-2018 - REST DAY
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  25. #895
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
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    iLikeFoxes is offline
    Tuesday 06-05-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 18kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (each hand)
    Overhead Triceps Extension: 3x10 32kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 22kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  26. #896
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Wednesday 06-06-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 60kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    T-Bar Rows 3x10 25kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 38kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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  27. #897
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Thursday 06-07-2018 - LEGS


    Legs (Quad/Ham/Calves):

    Seated Leg Press: 3x10 141kg
    Leg Press Calf Raises: 5x10 125kg
    Hamstring Curls: 3x10 65kg
    Leg Extensions: 3x10 80kg

    Abs etc:
    Crunches
    Back Extensions
    Weighted Planks
    Hollow hold
    Ab Wheel Rollouts
    Glute Bridges
    Side Bends
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  28. #898
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Friday 06-08-2018 - PUSH


    Push (Chest/Triceps/Shoulders):

    Flat Bench Press: 3x5 52.5kg
    Dumbbell Shoulder Press: 3x8 18kg (each hand)
    Dumbbell Incline Bench Press: 3x8 20kg (each hand)
    Overhead Triceps Extension: 3x10 32kg
    Dumbbell Side Lateral Raise: 3x12 6kg (each hand)
    Dumbbell Flat Bench Press: 3x8 22kg (each hand)
    Rope Pushdowns (circuit machine): 3x10 30kg
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  29. #899
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    Saturday 06-09-2017 - PULL


    Pull (Back/Biceps):
    Seated Rows: 3x10 60kg
    Lat Pulldowns: 3x10 60kg
    Barbell Bicep Curls: 3x10 11kg (EZ bar) + 12.5kg
    T-Bar Rows 3x10 25kg
    Dumbbell Bent-Over Lateral Raises: 3x12 8kg (each hand)
    Dumbbell Shrugs: 3x12 38kg (each hand)
    Hammer Curls: 3x10 8kg (each hand)
    Seated Face Pulls: 3x10 15kg
    Dead Hangs: 3xAMSEC
    Band Shoulder External Rotations 3x10
    Neck curls, extensions, side curls
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
    Reply With Quote

  30. #900
    Registered User iLikeFoxes's Avatar
    Join Date: Dec 2012
    Age: 23
    Posts: 1,662
    Rep Power: 834
    iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500) iLikeFoxes is a jewel in the rough. (+500)
    iLikeFoxes is offline
    I'll stop this log now, I created an Excel document that is easier to maintain than this thread, thanks for all the people who gave feedback though!
    ▲▼▲5'8" Master Race Crew▲▼▲
    Late night workout crew
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